Vitamins for restoration of damaged hair

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Vitamins for the restoration of damaged hair: Complete guidance

Content:

  • Section 1: Understanding of damaged hair
    • 1.1 Causes of hair damage
    • 1.2 Signs of damaged hair
    • 1.3 How do vitamins help restore damaged hair?
  • Section 2: Basic vitamins for hair restoration
    • 2.1 Vitamin A (Retinol)
      • 2.1.1 The role of vitamin A in hair health
      • 2.1.2 Sources of vitamin A
      • 2.1.3 Advantages of vitamin A for damaged hair
      • 2.1.4 Cautions and side effects
    • 2.2 Vitamin B7 (Biotin)
      • 2.2.1 Role of biotin in hair health
      • 2.2.2 Sources of biotin
      • 2.2.3 Advantages of biotin for damaged hair
      • 2.2.4 Cautions and side effects
    • 2.3 Vitamin C (ascorbic acid)
      • 2.3.1 The role of vitamin C in hair health
      • 2.3.2 Sources of vitamin C
      • 2.3.3 Advantages of vitamin C for damaged hair
      • 2.3.4 Cautions and side effects
    • 2.4 vitamin D
      • 2.4.1 The role of vitamin D in hair health
      • 2.4.2 Sources of vitamin D
      • 2.4.3 Advantages of vitamin D for damaged hair
      • 2.4.4 Cautions and side effects
    • 2.5 Vitamin E (Tocopherol)
      • 2.5.1 The role of vitamin E in hair health
      • 2.5.2 Sources of vitamin E
      • 2.5.3 Advantages of vitamin E for damaged hair
      • 2.5.4 Cautions and side effects
    • 2.6 Vitamin B3 (Niacin)
      • 2.6.1 The role of vitamin B3 in hair health
      • 2.6.2 Sources of vitamin B3
      • 2.6.3 Advantages of vitamin B3 for damaged hair
      • 2.6.4 Cautions and side effects
    • 2.7 vitamin B5 (pantothenic acid)
      • 2.7.1 The role of vitamin B5 in hair health
      • 2.7.2 Sources of vitamin B5
      • 2.7.3 Advantages of vitamin B5 for damaged hair
      • 2.7.4 Cautions and side effects
    • 2.8 Vitamin B6 (pyridoxin)
      • 2.8.1 The role of vitamin B6 in hair health
      • 2.8.2 Sources of vitamin B6
      • 2.8.3 Advantages of vitamin B6 for damaged hair
      • 2.8.4 Cautions and side effects
    • 2.9 Vitamin B9 (folic acid)
      • 2.9.1 The role of vitamin B9 in hair health
      • 2.9.2 Sources of vitamin B9
      • 2.9.3 Advantages of vitamin B9 for damaged hair
      • 2.9.4 Cautions and side effects
    • 2.10 Vitamin B12 (cobalamin)
      • 2.10.1 The role of vitamin B12 in hair health
      • 2.10.2 Sources of vitamin B12
      • 2.10.3 Advantages of vitamin B12 for damaged hair
      • 2.10.4 Cautions and side effects
  • Section 3: Other important nutrients for hair restoration
    • 3.1 Minerals
      • 3.1.1 iron
      • 3.1.2 zinc
      • 3.1.3 Selenium
      • 3.1.4 Magnesium
      • 3.1.5 silicon
    • 3.2 amino acids
      • 3.2.1 L-Cystein
      • 3.2.2 L-L-L-L-L-Li
      • 3.2.3 Methionine
    • 3.3 omega-3 fatty acids
      • 3.3.1 The role of omega-3 in hair health
      • 3.3.2 sources of Omega-3
      • 3.3.3 Advantages of omega-3 for damaged hair
    • 3.4 Collagen
      • 3.4.1 The role of collagen in hair health
      • 3.4.2 Sources of collagen
      • 3.4.3 Advantages of collagen for damaged hair
    • 3.5 antioxidants
      • 3.5.1 The role of antioxidants in hair health
      • 3.5.2 Examples of antioxidants
      • 3.5.3 Advantages of antioxidants for damaged hair
  • Section 4: Diet for healthy hair
    • 4.1 products that contribute to the growth and restoration of hair
      • 4.1.1 protein products
      • 4.1.2 Fruits and vegetables
      • 4.1.3 Nuts and seeds
      • 4.1.4 whole grain products
    • 4.2 products that should be avoided
      • 4.2.1 Processed products
      • 4.2.2 High sugar foods
      • 4.2.3 High fat products
      • 4.2.4 alcohol
  • Section 5: Vitamin complexes and hair additives
    • 5.1 How to choose the correct vitamin complex
      • 5.1.1 Study of ingredients
      • 5.1.2 Reading reviews
      • 5.1.3 Consultation with a specialist
    • 5.2 Popular vitamin hair complexes
    • 5.3 Dosage of vitamins and additives
    • 5.4 possible interactions with drugs
  • Section 6: External use of vitamins and nutrients
    • 6.1 hair masks with vitamins
      • 6.1.1 mask with vitamin A
      • 6.1.2 Mask with vitamin E
      • 6.1.3 Mask with vitamin C
      • 6.1.4 Mask with avocado oil and honey
      • 6.1.5 Mask with coconut oil and egg
    • 6.2 shampoos and air conditioners with vitamins
      • 6.2.1 Select shampoo and air conditioning
      • 6.2.2 Ingredients to pay attention to
    • 6.3 hair oils with vitamins
      • 6.3.1 Argan Oil
      • 6.3.2 Jojoba oil
      • 6.3.3 Coconut oil
      • 6.3.4 almond oil
  • Section 7: Other methods for restoring damaged hair
    • 7.1 Correct hair care
      • 7.1.1 soft combing
      • 7.1.2 Berely drying
      • 7.1.3 Using thermal protection products
      • 7.1.4 Regular tips haircut
    • 7.2 Avoiding thermal exposure
      • 7.2.1 restriction of the use of hairdines, ironing and tongs
      • 7.2.2 Using low temperature settings
    • 7.3 Hair protection from the sun and the environment
      • 7.3.1 Wearing hats
      • 7.3.2 Using funds with SPF
    • 7.4 Stress reduction
      • 7.4.1 Relaxation practice
      • 7.4.2 Meditation
      • 7.4.3 Yoga
  • Section 8: myths and facts about hair vitamins
    • 8.1 Myths about hair vitamins
    • 8.2 Facts about hair vitamins
  • Section 9: When should you contact a specialist?
    • 9.1 Symptoms requiring a doctor’s consultation
    • 9.2 Diagnosis of hair problems
    • 9.3 Individual recommendations
  • Section 10: Frequently asked questions (FAQ)
    • 10.1 What vitamins are best for hair growth?
    • 10.2 How quickly I will see the results from taking hair vitamins?
    • 10.3 Can vitamins cause hair loss?
    • 10.4 is it worth taking hair vitamins if I do not experience their shortage?
    • 10.5 How long can you take hair vitamins?
  • Section 11: Sources and literature

Section 1: Understanding of damaged hair

Damaged hair is a common problem that can affect people of all ages and types of hair. Damage can occur in various forms, from split ends to brittleness and dryness. Before proceeding with the restoration of hair with vitamins, it is important to understand the causes and signs of damage, as well as the mechanism of action of vitamins during the recovery process.

1.1 Causes of hair damage

There are many factors that can lead to hair damage. They can be divided into several main categories:

  • Mechanical effect:

    • Excessive combing: aggressive combing, especially wet hair, can lead to breakdown and damage to the cuticle.
    • Tight hairstyles: tails, braids and bundles, especially tight, can exert excessive tension on the hair, causing their brittleness and loss.
    • Using gross towels: rubbing the hair with a rough towel can damage the cuticle.
    • Incorrect hair drying technique: aggressive wiping with a towel and using a hairdryer at high temperature.

  • Thermal effects:

    • Fans: excessive use of a hairdryer, especially at high temperature, dries the hair and damages their structure.
    • Ironing and tongs: frequent use of ironing and tongs for straightening or curling hair leads to thermal burns and damage to the cuticle.
    • Hot water: washing hair with too hot water can also damage them.

  • Chemical effect:

    • Hair dyeing: chemicals contained in hair dyes can weaken the structure of the hair and make it more susceptible to damage.
    • Four hair: lightening is a particularly aggressive procedure that can greatly damage the hair.
    • Chemical curling and straightening: these procedures also use chemicals that can weaken and damage the hair.
    • Incorrect selection of shampoo and air conditioning: the use of funds with aggressive sulfates and other harmful ingredients.

  • Environmental impact:

    • Sun: ultraviolet radiation can damage the hair cuticle and dry it.
    • Wind: Strong wind can confuse hair and lead to its brittleness.
    • Pollution: polluted air can accumulate on the hair and damage them.
    • Sea and chlorinated water: salted and chlorinated water can dry the hair and make it brittle.

  • Inal meals:

    • A deficiency of vitamins and minerals: a lack of important nutrients, such as vitamins A, B, C, D, E, Iron, Zinc and BIOTIN, can lead to a deterioration in the condition of the hair.
    • Insufficient protein consumption: protein is the main building material for hair, so its disadvantage can lead to their weakness and brittleness.
    • Restrictive diets: strict diets can lead to a deficiency of nutrients and a deterioration in hair condition.

  • Medical conditions and medicines:

    • Some diseases: some diseases, such as hypothyroidism, anemia and autoimmune diseases, can affect the condition of the hair.
    • Take of drugs: some drugs, such as antidepressants, contraceptive tablets and drugs for chemotherapy, can cause hair loss and damage.
    • Hormonal changes: pregnancy, childbirth and menopause can cause hormonal changes that affect the condition of the hair.

1.2 Signs of damaged hair

Determining the signs of damaged hair is an important step to their restoration. Here are some of the most common features:

  • Serving tips: This is perhaps the most common sign of damaged hair. The ends of the hair are broken down into two or more part.
  • Grightness: Hair breaks easily, especially when combing or laying.
  • Dryness: The hair seems dry, dull and gesture to the touch.
  • Ture: Hair loses its shine and looks lifeless.
  • Porosity: Hair easily absorbs water and other liquids, but also quickly lose it.
  • Confusion: Hair is easily tangled and difficult to comb.
  • Subtlety: Hair becomes thinner and less voluminous.
  • Littlement: Excessive hair loss.
  • Texture change: Hair can become more rough or rigid.
  • Difficulties in laying: Hair does not hold shape well and difficult to fit.
  • Lack of elasticity: Hair does not stretch and break easily.

1.3 How do vitamins help restore damaged hair?

Vitamins play an important role in health and hair growth. They support various body functions necessary to maintain healthy hair, such as:

  • Hair growth stimulation: Some vitamins, such as biotin and vitamin D, are involved in stimulating hair growth.
  • Strengthening the structure of the hair: Vitamins, such as vitamin C and amino acids, help strengthen the structure of the hair, making them less brittle and more elastic.
  • Improving blood circulation: Vitamins, such as niacin (vitamin B3), improve blood circulation in the scalp, providing hair follicles with the necessary nutrients.
  • Damage protection: Antioxidants, such as vitamin E and vitamin C, protect the hair from damage caused by free radicals and environmental factors.
  • Moisturization: Some vitamins, such as vitamin A, help maintain the moisturism of hair and scalp.
  • Keratin production: Biotin is involved in the production of keratin, the main protein, of which the hair consists of.

The deficiency of certain vitamins can lead to hair loss, their brittleness, dryness and other problems. Therefore, providing the body with a sufficient amount of vitamins is an important factor for maintaining health and restoring damaged hair.

Section 2: Basic vitamins for hair restoration

This section is devoted to a detailed examination of the main vitamins necessary to restore damaged hair. For each vitamin, information will be presented about its role in the health of the hair, sources, advantages, warnings and possible side effects.

2.1 Vitamin A (Retinol)

2.1.1 The role of vitamin A in hair health

Vitamin A is a fat -soluble vitamin necessary for many body functions, including vision, immune system and cell growth. It also plays an important role in the health of the hair, as it contributes to the production of skin fat, oily substance, which moisturizes the scalp and hair. The skin fat helps to maintain hair elasticity and prevents their brittleness. Vitamin and also participates in the growth and development of hair follicles.

2.1.2 Sources of vitamin A

Vitamin A can be obtained from various food sources of both animal and plant origin.

  • Animal sources:
    • Liver (beef, chicken)
    • Egg yolk
    • Dairy products (milk, cheese, butter)
    • Fish oil
  • Plant sources (beta-carotene):
    • Carrot
    • Sweet potato
    • Pumpkin
    • Spinach
    • Cabbage of Kale
    • Broccoli
    • Mango
    • Apricots

Beta-carotene is provitamin A, which the body transforms into vitamin A. Plant sources are safer, since an overdose of beta-carotene does not lead to such serious consequences as a retinol overdose.

2.1.3 Advantages of vitamin A for damaged hair

  • Hair moisturizing: Vitamin A helps to maintain the moisture of the scalp and hair, preventing dryness and brittleness.
  • Hair growth stimulation: Vitamin A is involved in the growth and development of hair follicles, which contributes to hair growth.
  • Maintaining the health of the scalp: Vitamin A helps to maintain the health of the scalp, preventing dandruff and other problems.
  • Hair strengthening: Vitamin A can help strengthen the structure of the hair, making them less brittle.

2.1.4 Cautions and side effects

It is important to remember that an overdose of vitamin A can be toxic. Symptoms of an overdose include:

  • Nausea and vomiting
  • Headache
  • Fatigue
  • Dry skin and hair
  • Joint pain
  • Hair loss (paradoxical!)
  • Liver damage (in severe cases)

Pregnant women should avoid taking high doses of vitamin A, as this can lead to defects in the development of the fetus.

The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.

Before taking additives with vitamin A, it is necessary to consult a doctor.

2.2 Vitamin B7 (Biotin)

2.2.1 Role of biotin in hair health

Biotin, also known as vitamin H, is a water -soluble vitamin of group B. It plays an important role in the metabolism of fats, carbohydrates and proteins. Biotin is also necessary for the production of keratin, the main protein, which consist of hair, skin and nails.

2.2.2 Sources of biotin

Biotin is found in various foods, and is also produced by intestinal bacteria.

  • Food sources:
    • Egg yolk (raw -form binds to avidine blocking the absorption of biotin)
    • Liver
    • Kids
    • Nuts (almonds, peanuts, walnuts)
    • Seeds (sunflower seeds)
    • Salmon
    • Avocado
    • Sweet potato
    • Cauliflower
    • Mushrooms
    • Yeast
  • Intestinal production of bacteria: Biotin is produced by bacteria living in the intestines.

2.2.3 Advantages of biotin for damaged hair

  • Hair growth stimulation: Biotin is considered one of the most important vitamins for hair growth. It helps to strengthen the structure of the hair and prevent their brittleness.
  • Hair strengthening: Biotin contributes to the production of keratin, the main building material for the hair, which makes them more durable and elastic.
  • Improving the health of the scalp: Biotin can help improve the health of the scalp, reducing dryness and itching.
  • Prevention of hair loss: Biotin deficiency can lead to hair loss, so its sufficient consumption can help prevent this problem.

2.2.4 Cautions and side effects

Biotin is usually considered safe, and side effects are rare. However, in some cases, they may arise:

  • Digestive problems (nausea, diarrhea)
  • Skin rashes
  • Impact on the results of laboratory tests (for example, thyroid hormones)

The recommended daily dose of biotin is 30 μg for adults.

Before taking additives with biotin, especially in high doses, you need to consult a doctor.

2.3 Vitamin C (ascorbic acid)

2.3.1 The role of vitamin C in hair health

Vitamin C is a powerful antioxidant that protects the body from damage caused by free radicals. Free radicals can damage cells, including cells of hair follicles, which leads to loss and damage to the hair. Vitamin C is also necessary for the production of collagen, protein, which is an important component of hair structure. Collagen gives hair strength and elasticity. In addition, vitamin C helps to absorb iron, another important nutrient element for hair health.

2.3.2 Sources of vitamin C

Vitamin C is contained in a large number of fruits and vegetables.

  • Fruits:
    • Citrus fruits (oranges, lemons, grapefruits)
    • Kiwi
    • Strawberry
    • Raspberry
    • Blueberry
    • Pineapple
    • Mango
    • Papaya
  • Vegetables:
    • Pepper (red, yellow, green)
    • Broccoli
    • Cabbage of Kale
    • Spinach
    • Brussels sprouts
    • Cauliflower
    • Tomatoes
    • Potatoes (with peel)

2.3.3 Advantages of vitamin C for damaged hair

  • Damage protection: Vitamin C protects the hair from damage caused by free radicals and environmental factors.
  • Collagen production stimulation: Vitamin C is necessary for the production of collagen, which strengthens the structure of the hair and makes it more elastic.
  • Improving the assimilation of iron: Vitamin C helps to absorb iron, which is necessary for healthy hair growth.
  • Improving blood circulation: Vitamin C can help improve blood circulation in the scalp, providing hair follicles with the necessary nutrients.
  • Reducing inflammation: Vitamin C has anti -inflammatory properties that can help reduce the scalp inflammation.

2.3.4 Cautions and side effects

Vitamin C is usually considered safe, and side effects are rare. However, in high doses can occur:

  • Digestive problems (nausea, diarrhea, abdominal pain)
  • Heartburn
  • Headache
  • Increasing the risk of kidney stones (in people predisposed to this)

The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.

Before taking additives with vitamin C in high doses, you need to consult a doctor.

2.4 vitamin D

2.4.1 The role of vitamin D in hair health

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune system and cell growth. Studies show that vitamin D can also play a role in hair health. It is involved in the regulation of the hair growth cycle and the differentiation of keratinocytes, cells that form the structure of the hair. Vitamin D deficiency is associated with various hair problems, including hair loss (especially focal alopecia).

2.4.2 Sources of vitamin D

Vitamin D can be obtained from food sources, sunlight and additives.

  • Sunlight: The body produces vitamin D under the influence of sunlight.
  • Food sources:
    • Fat fish (salmon, tuna, mackerel)
    • Egg yolk
    • Beef liver
    • Enriched products (milk, juice, cereals)
  • Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.

2.4.3 Advantages of vitamin D for damaged hair

  • Hair growth stimulation: Vitamin D can help stimulate hair growth and prevent loss.
  • Improving the health of hair follicles: Vitamin D can help improve the health of hair follicles, providing them with the necessary nutrients.
  • Reducing inflammation of the scalp: Vitamin D has anti -inflammatory properties that can help reduce the scalp inflammation.
  • Regulation of a hair growth cycle: Vitamin D is involved in the regulation of the hair growth cycle, which can help improve their general condition.

2.4.4 Cautions and side effects

An overdose of vitamin D can be toxic. Symptoms of an overdose include:

  • Nausea and vomiting
  • Weakness
  • Constipation
  • Increased urination
  • Bone pain
  • Kidney stones

The recommended daily dose of vitamin D depends on the age, state of health and geographical location. Adults are usually recommended to take 600-800 IU (international units) of vitamin D per day.

Before taking additives with vitamin D, you need to consult a doctor, especially if you have any medical conditions.

2.5 Vitamin E (Tocopherol)

2.5.1 The role of vitamin E in hair health

Vitamin E is a fat -soluble vitamin and a powerful antioxidant that protects the cells from damage caused by free radicals. It also improves blood circulation, which helps the delivery of nutrients to hair follicles. Vitamin E helps moisturize the scalp and hair, preventing dryness and brittleness.

2.5.2 Sources of vitamin E

Vitamin E is contained in various foods, especially in vegetable oils, nuts and seeds.

  • Vegetable oils:
    • Wheat germ oil
    • Sunflower oil
    • Safflore oil
    • Olive oil
  • Nuts and seeds:
    • Almond
    • Hazelnut
    • Sunflower seeds
    • Peanut
  • Other sources:
    • Avocado
    • Spinach
    • Broccoli
    • Mango

2.5.3 Advantages of vitamin E for damaged hair

  • Damage protection: Vitamin E protects the hair from damage caused by free radicals and environmental factors.
  • Improving blood circulation: Vitamin E improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
  • Hair moisturizing: Vitamin E helps moisturize the scalp and hair, preventing dryness and brittleness.
  • Hair growth stimulation: Improving blood circulation can contribute to stimulation of hair growth.
  • Reducing inflammation of the scalp: Vitamin E has anti -inflammatory properties that can help reduce the scalp inflammation.

2.5.4 Cautions and side effects

Vitamin E is usually considered safe, and side effects are rare. However, in high doses can occur:

  • Digestive problems (nausea, diarrhea)
  • Bleeding (especially in people taking anticoagulants)

The recommended daily dose of vitamin E is 15 mg for adults.

Before taking additives with vitamin E in high doses, you need to consult a doctor.

2.6 Vitamin B3 (Niacin)

2.6.1 The role of vitamin B3 in hair health

Vitamin B3, also known as Niacin, is a water -soluble vitamin B. It plays an important role in energy metabolism and helps the body transform food into energy. Niacin also improves blood circulation, expanding blood vessels, which helps the delivery of nutrients and oxygen to hair follicles. This can stimulate hair growth and improve their general condition.

2.6.2 Sources of vitamin B3

Vitamin B3 is contained in various foods.

  • Animal sources:
    • Meat (beef, pork, chicken)
    • Fish (tuna, salmon)
    • Liver
  • Plant sources:
    • Mushrooms
    • Avocado
    • Green peas
    • Sunflower seeds
    • Peanut
    • Whole grain products (enriched)

2.6.3 Advantages of vitamin B3 for damaged hair

  • Improving blood circulation: Niacin improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.
  • Hair growth stimulation: Improving blood circulation can contribute to stimulation of hair growth.
  • Hair strengthening: Niacin can help strengthen the structure of the hair, making them less brittle.
  • Improving the health of the scalp: Niacin can help improve the health of the scalp, reducing dryness and itching.

2.6.4 Cautions and side effects

When taking niacin in high doses, side effects can occur, such as:

  • Redness of the skin (especially the face and neck)
  • Fast
  • Nausea
  • Vomit
  • Dizziness
  • Liver damage (with prolonged use of high doses)

The recommended daily dose of vitamin B3 is 16 mg for men and 14 mg for women.

Before taking niacin additives in high doses, you need to consult a doctor.

2.7 vitamin B5 (pantothenic acid)

2.7.1 The role of vitamin B5 in hair health

Vitamin B5, also known as pantothenic acid, is a water -soluble group B vitamin. It plays an important role in the metabolism of carbohydrates, fats and proteins, and also participates in the synthesis of coenzyme A, which is necessary for many biochemical reactions in the body. Pantotenic acid helps moisturize hair, improve its elasticity and shine.

2.7.2 Sources of vitamin B5

Vitamin B5 is contained in various foods.

  • Animal sources:
    • Meat (beef, chicken)
    • Fish (salmon, tuna)
    • Eggs
    • Dairy products
  • Plant sources:
    • Avocado
    • Mushrooms
    • Sweet potato
    • Broccoli
    • Lentils
    • Sunflower seeds
    • Whole grain products

2.7.3 Advantages of vitamin B5 for damaged hair

  • Hair moisturizing: Pantotenic acid helps moisturize hair, preventing dryness and brittleness.

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